Paleo For Endurance Athletes: Everything You Need To Know [Experiment]

This week’s nutrition article is the start of a long hard look at the viability of Paleo for endurance athletes. I want to know categorically, if paleo can work for marathon runners, and whether or not the body can put in big mileage while eating paleo.

Ever wonder if paleo for endurance athletes is a good idea?

Well I have. So I’m conducting a little self experiment and I’m letting you in on it…

I want to know if paleo works for marathon runners and there’s no better way to test that than on myself. I’m the guinea pig for the next 4 months (at least) and I’ll be eating only paleo food while training for my next marathon.

I’ve been on the paleo diet before although I did scale my running back at that time so I can’t be certain if paleo works 100% for marathon runners. So no better way than to jump in with 2 feet and try it on myself.

I realise there will be difficulties while my body adjusts, but I believe it can be done.

There are plenty of articles on runnersworld.com and competitor.com on the subject of paleo for endurance athletes, but how reliable is the information they publish on it’s viability?

I doubt many of them actually test the theory, so that being the case it’s not very reliable I’d suggest.

I won’t pass any judgement on Hal Higdon just yet, given he is a respected coach and former marathon athlete, but my initial take on that article is that he seems a little too old school and too sure of his opinion for me.

Download The Ultimate Paleo Food List For Endurance Athletes Guide – I’ve put together a guide to the paleo diet that I’m currently using. Download the guide and start making better food choices.

A Bit Of Personal Background

Its about 11 months since I’ve run a marathon and I’ve put on about 20 pounds additional padding. I’ve been sitting on my arse long enough so that’s two issues that need to be addressed.

To date I’ve about 80 marathons and ultramarathons completed with 55 of those done in 2015 (42 back to back) so endurance is not a problem, but I do want to improve my time. Therefore my goal for my next marathon is two fold;

#1 – Achieve a sub 3 hour marathon

#2 – Do it eating Paleo and reduce bodyfat to 10%

I’ve set 27th December in Portumna as the date to make the sub 3 hour attempt. I expect my body to adapt and make good the fuel I give it. Given that all processed foods will be off the menu, I expect my body to perform well.

There’s no wheat, no dairy, no packaged or canned foods in the paleo for endurance athletes plan. And there’s not doubt it will be an adjustment. Keep your eye on the blog to see how it goes.

A note on Paleo

Paleo eating might not suit everyone and so you should test it for yourself, preferably leaving plenty of time between the date you start and your next race date. When you shift your dietary habits you’ll likely experience an inner revolt so be prepared for that.

What Is The Paleo Diet

Paleo For Endurance Athletes Meat & Vegetables

The Paleo Diet is essentially an ancient system of eating that goes back to the paleolithic period where our ancestors were hunter gatherers rather than farmers. In the evolution of human beings, farming has been around for a very short period.

Industrialised farming, which in my not so humble opinion has essentially bastardised food production in the pursuit of volume and profit, is only around maybe 100 years or so. Industrialised food production has brought us mass produced cheap foods that really have no place on our dinner tables.

Our hunter gatherer ancestors ate fruit, vegetables, nuts, berries, meat, fish and poultry and did so for thousands of years. As such are far better suited to this paleolithic diet than the modern wheat based diet.

It makes perfect sense to me to omit all fake, mass produced wheat based foods from my diet. How could heavily processed, chemical loaded food be any benefit to me? Especially given that it has been designed to last on a supermarket shelf, rather than offer me high nutritional value.

It’s a no brainer and to be honest I’m willing this experiment to work. Maybe that will be an influencing factor, I guess we’ll find out.

What Foods Are On The Paleo Menu?

I’m no expert when it comes to paleo for endurance athletes so make sure you do your own research. However here’s what I’ve managed to gather from my own research. Paleo eating suggests the following foods are on the menu.

Paleo Meats

Almost all meats are good for paleo eating unless they have been heavily processed. Many meats commonly available pre-packed in the supermarket are not of high quality. They often have gas added to the packet to keep the meat looking fresh.

This gas is toxic and hidden from you because it’s in their “process” so technically not an ingredient. Look for vacuum packed organic meat or buy from a small reliable local source or farm outlet.

Poultry

Turkey

Chicken

Pork

Steak

Beef

Lamb

Venison

Buffalo

Rabbit

Goat

Bacon

Eggs (duck, chicken or goose)

Download the full list here

Paleo Vegetables

Pretty much any vegetable you can think of is ok for Paleo eating. The only caveat to that is starchy veg* such as white potatoes. Sweet potato is good for paleo but don’t over do it.

Have a medium sized portion a couple times per week at most. If you’re training hard then you could sneak another serving or two in per week. If you’re dieting best to leave them out.

Asparagus

Avocado

Artichoke hearts

Brussels sprouts

Carrots

Parsnip

Swedes

Turnip

Spinach

Leeks

Fennel

Bok Choi

Cress

Chard

Chilli Peppers

Kale

Radish

Celery

Broccoli

Zucchini

Courgette

Cucumber

Cabbage

Bell Peppers

Sweet Peppers

Cauliflower

Eggplant

Onions

Garlic

Butternut Squash*

Acorn Squash*

Yam*

Sweet Potato*

Beets*

Lettuce

Download the full list here

Paleo Oils/Fats

Fats have been demonised over the past 50 years or so and that mainly came about by virtue of some bright spark coming up with the now infamous food triangle. Fats from vegetables such as avocado are essential in maintaining a healthy body.

Animal fats however are not as good, so keep those at a minimum. Use coconut oil for cooking and avoid processed vegetable oils. They have been destroyed in the manufacturing process and are actually more harmful to your health despite what clever marketing might suggest.

Coconut oil

Olive oil

Macadamia Oil

Avocado Oil

Grass fed Butter (in small amounts)

Other cold pressed veg oils

Paleo Nuts

Most nuts are really good for you. Some health advice suggests you should activate your nuts by heating gently first then allowing to cool down. Others suggest steeping your nuts in water overnight then rinsing the next day to remove any toxins.

I don’t know about that but what I will say is having a packet of raw nuts on board during the day helps keeps cravings at bay.

Almonds

Cashews

Hazelnuts

Pecans

Pine Nuts

Pumpkin Seeds

Sunflower Seeds

Macadamia Nut

Walnuts

Download the full list here

Paleo Dried Fruits

When you are choosing your dried fruit make sure there’s no other ingredient on the packet other than the fruit. Some manufacturers add corn syrup and preservatives to dried fruit to make it last longer on the shelf.

Paleo people didn’t have access to fruit all year round and they certainly didn’t have the variety we do today, so take it easy on the fruit. You don’t want to be overloading on sweet fruit and spiking your blood sugar levels, unless you’re in competition then maybe you should consider a higher fruit intake.

Apple

Avocado

Blackberries

Papaya

Peaches

Plums

Mango

Lychee

Blueberries

Grapes

Lemon

Strawberries

Watermelon

Pineapple Guava

Lime

Raspberries

Cantaloupe

Tangerine

Figs

Oranges

Bananas*

Download the full list here

A Note For Athletes

As your body adjusts to the new lower sugar diet, you will find after a period of adjustment that your blood sugar set point has lowered. This means whenever you do consume sugary foods such as oranges, apples and ripe bananas, they will have a greater effect on performance output.

What Foods Are Off The Paleo Menu?

The following is a list of foods that I’m excluding from my Paleo For endurance athletes eating plan. You will likely find it difficult to adjust to the new plan but I assure you after you do, your body will thank you. There’s no half measures here, you simply have to go cold turkey.

I pretty much follow the Whole30 plan and by that program I understand the following foods are a runner (pardon the pun!)

Dairy

All dairy is pretty much off the menu except where you add a drop of full fat milk to your coffee or tea. Although I have to admit, I will be using butter in my cooking.

Butter

Cheese

Cottage Cheese

Non fat dairy creamer

Low fat milk

Whole milk (sometimes)

Dairy spreads

Cream cheese

Powdered milk

Yogurt

Pudding

Frozen Yogurt

Ice cream

Download the full list here

Soft/Sugary Drinks

Soft drinks and processed juices of all kinds are out of the question regardless of how good their marketing is, K? Out I tells ya! The exception I make is where you juice your own fruit at home and mix with vegetable juice also made at home.

Some Paleo advocates say your shouldn’t drink calories, and I’d agree with that, however I like to add an apple and orange to my veggie juice for taste. Besides, I’m gonna eat the apple and orange anyway!

Coke

Sprite

Pepsi

Mountain Dew

Fruit Juices

Apple Juice

Orange Juice

Grape Juice

Strawberry Juice

Chinola Juice

Mango Juice

Download the full list here

Grains (Wheat/Maize)

Anything that has a grain in it you should avoid on the paleo diet. My view is that if our ancestors were omnivores then it’s likely they ate wild grains and grasses, and even stored them for winter time.

I’ll mostly avoid grains and oats during this experiment but I may have porridge on the morning of a long run. Subscribe to the newsletter and I’ll send you updates on how I’m handling the new diet.

Cereals

Bread

Muffins

Scones

Pitta Bread

Tortillas

Other Flat Breads

Toast

Sandwiches

Biscuits

Wheat Thins

Crackers

Oats*

Corn

Wheat

Download the full list here

Legumes/Pulses (Peas & Beans)

If you don’t know what a legume is that’s OK, either did I for a long time. They are otherwise known as pulses and generally include all peas and pulses. We make exceptions to the below which include green beans, mange tout, and snow peas because the green vegetable is very good for you.

Black Beans

Broad Beans

Fava Beans

Garbanzo Beans

Horse Beans

Kidney Beans

Lima Beans

Mung Beans

Adzuki Beans

Navy Beans

Pinto Beans

Red Beans

String Beans

White Beans

Black Eyed Peas

Chickpeas

Peanuts

Peanut butter

Miso

Lentils

Lupins

Mesquite

Soybeans

All soybean products and derivatives

Tofu

Download the full list here

Sweets, Cakes & Candy Bars

Not much elaboration needed here. If it’s a chocolate bar, energy bar, protein bar, “health” bar of any kind, a dessert, a pudding, confectionery of any kind, or even home baking then it’s off limits.

Don’t kid yourself! If it comes in a packet with an ingredients list and there’s even a hint of it containing processed sugar then it’s very likely off limits.

Other Off Limits Foods

Fatty Processed Meats or Cheap Cuts

Spam (canned meat)

Hot Dogs

Burger Joint Burgers & Fast Food

Pizza & Pasta

Packaged Meat Slices

Starchy Vegetables such as white potatoes

Deep Fried Meat or Vegetables

All Flour Based Products

So that covers it… for now at least. The Paleo for endurance athletes and marathon runners eating plan has commenced as of today, 25th July 2016. I’ll be keeping a food diary and publishing it weekly here on the blog, so if you want to follow my progress and even join me, then sign up for updates to your inbox.

Download The Ultimate Paleo Food List For Endurance Athletes Guide – I’ve put together a guide to the paleo diet that I’m currently using. Download the guide and start making better food choices.

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Have you been eating paleo and successfully completing marathon or other endurance events? I’d love to hear how you did or how you’re doing, let me know in the comments below!

2 thoughts on “Paleo For Endurance Athletes: Everything You Need To Know [Experiment]”

Hi Larry, really enjoyed reading your articles. I too went on paleo diet while training for “the race” and have no doubt that it was one of the main reasons for my success. Like you i allowed myself porridge. My energy levels were up and i never felt better. Unfortunatley when injury stuck shortly after i allowed myself back into old habits..

The exercises outlined are super, now just to build them into a daily routine im hoping to do pb in Marathon in London 2017.. Trying to build on foundation far same presently. I know i can achieve this, just need to focus.

A friend of mine once told me this and I use it as my only rule when it comes to nutrition; “If it comes in a packet with an ingredients list, don’t eat it”.

Now I know that’s tough for many people, because habits have so much momentum, but like you said, when we focus and build a routine we can make things happen. All the best to you for your London training, you’ll break your PB for sure!